Fish Stew

Soups and stews are quick and easy to make, and a great way to get vitamins, minerals, fibre and salt into your diet. 

Pick a protein and whatever veggies you like, throw it all in a stockpot, add lots of water, tons of salt, let simmer for at least 30 minutes, and voilà … a healthy, low calorie, low-carb dinner. No fancy ingredients or soup stock required.

This is a fish version (I always have frozen seafood on hand). I’ve added shirataki noodles for a “traditional” noodle soup feeling.

INGREDIENTS (2 servings)

  • 1 cod fillet (140g)
  • 8 med shrimp
  • 1 tbsp butter
  • 1 large oyster mushroom (70g)
  • 1/2 red bell pepper (50g)
  • 1 garlic clove (5g)
  • 2 green onions (20g)
  • 1/4 cup strained tomatoes (60mL)
  • 4 oz shirataki noodles (113g)
  • 10g salt (to taste)
  • black pepper/chili flakes (to taste)

INSTRUCTIONS

  1. Chop veggies, rinse shirataki noodles in hot water.
  2. Sauté butter and garlic in stockpot.
  3. Add chopped veggies and noodles. 
  4. Add 4 cups of water, and salt/pepper.
  5. Bring to a boil, reduce heat.
  6. Add seafood, let simmer for 20-30 minutes.
  7. Taste broth and adjust seasoning before serving.

NOTES

  • This works for fresh or frozen seafood. Be sure to increase cooking time for frozen fish, and be careful not to overcook.
  • For lower carb option, reduce/eliminate tomato sauce or red peppers.
  • For lower fat option, eliminate butter.
  • I find shellfish adds a lot of flavour (clams, mussels, shrimp, crab leg). Even a small amount helps. If using only plain white fish (no shellfish), I would add chicken stock (or a bouillon cube) to enhance the flavour.
  • I add bay leaves to my seafood stews, but parsley, cilantro or even fennel greens work well, too.
  • Reduce water for more “stewy” consistency.

MACROS PER SERVING (1/2 recipe)

165 cal | 7g fat | 6g net carbs | 19g protein

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